Blueprint Fitness London

Think your core training is complete? If you’re not doing anti-rotation work, you’re missing a piece. 🎯

The rope pallof press is a level-up from the standard version — adding horizontal movement as you pull side to side. But the goal stays the same: resist rotation, don’t create it.

Cable at chest height, wider stance, arms straight, elbows locked. Pull across, hold for a beat, then control it back on a 3-second lower, 1-second hold.

Keep the ribs stacked over the hips, chin tucked, belly button drawn in. That arm doesn’t bend — ever. Complete one side fully before switching to face the other way.

📍North London

Want your core training built properly, not just “abs on repeat”? We coach face-to-face in North London and online. Link in bio to get started.

Core stability exercise most people get wrong (here’s the fix) 👇

The Pallof Press is one of the simplest ways to build real core strength — and it’s safe for almost every client, including pre and post-natal.

Unlike crunches or sit-ups, this is an anti-rotation movement — you’re training your core to resist rotation, not create it. That’s the kind of strength that actually carries over into daily life and sport.

How to do it:
🔹 Wide stance, hips locked, glutes squeezed
🔹 Stack tall — shoulders and hips parallel to the floor
🔹 Brace your core hard before you move
🔹 Press the handle straight out from your chest (imagine a laser line in front of you)
🔹 Hold 1-2 seconds, lock out both elbows evenly
🔹 Control it back in, breathing out on the press, in on the return

The most common mistake? Letting the cable pull you off that straight line — if you’re bracing properly, the movement barely changes your position at all.

We coach movements like this with every client at our London studios (Whetstone & Hadley Wood) and online — because strength should be built safely, not just hard.

Want core work that actually protects your spine instead of straining it? Face-to-face and online coaching spots are open — link in bio.

Save this for your next core session, and drop a 🔥 if you’re trying this one this week.

How To Do Hanging Leg Raises Properly (Most People Get This Wrong) 🎯

If you’re swinging your legs and using momentum, you’re skipping the part that actually builds your abs. Dan breaks down the fix.

The move: as you lift your knees, pull your hips up and in towards your rib cage at the same time — don’t just lift the legs on their own. That’s what switches your abs on from the very first rep. Lower back down slowly and under control — no relaxing or dead-hanging at the bottom, or you lose the tension you just built.

Part of our Core Series this week 💪 Save this one for your next ab session — and if hanging leg raises feel too advanced right now, start with knee raises instead.

📍 Coaching clients face-to-face in North London and online worldwide — link in bio to start your programme.

Where does your core training usually break down — grip, momentum, or losing tension at the bottom? Tell us below 👇

Stop swinging your legs on reverse crunches - here’s the fix 🔥

The reverse crunch on the bench is one of the best moves for targeting your re**us abdominis (aka your six pack muscle), but most people turn it into a momentum game instead of a core exercise.

The queue: pull your hips and rib cage toward each other, bringing your knees toward your elbows/forehead in a slow, controlled motion.

If you’re swinging your legs to get through it, you’re skipping the ab work and putting your lower back at risk!

Ready to level up?

➡️ Try straightening your legs at the bottom for more time under tension

➡️ Or squeezing a foam roller between your heels and glutes to isolate the crunch

Save this for your next ab day 💾 and send it to your gym buddy who’s always swinging through reverse crunches.

Want form fixes like this built into your own program? DM “COACH” or hit the link in the bio to train with us!

Lunge technique: why your toes should point slightly inward 👇

Watch elite athletes move — sprinters, footballers, anyone who needs explosive power — and you’ll notice their stance is never dead straight. There’s a slight inward toe angle, and it’s not by accident.

Here’s what that means for your lunges:

🔹 Toes pointing slightly inward = more strength, power and force off the floor
🔹 Front knee travels forward over the toes as you drop down
🔹 Back knee lowers down and slightly back — think ballet-style, widening the gap between front and back leg
🔹 Weight stays over the front leg throughout — push back up over that same leg before you transition to the other side

Small technical tweak, big difference in how much power you actually produce.

Save this for your next leg day 📌

This is exactly the kind of detail we coach 1-2-1 at our North London studio — face-to-face in Whetstone/Hadley Wood or online wherever you’re training. Link in bio to get started 💪

Which cue did you not know? Drop a comment below 👇

Candela by Lucas Estrada is current go-to workout track 🎵

We asked him what’s been fuelling his sessions lately and he came through 🔥

Never heard it? Add it now and thank us later — and drop your current go-to gym track in the comments 👇

Our coaches at Blueprint Fitness in London bring that same energy to every session, whether you’re training face-to-face or online 💪

Link in bio to find out more about our personal training and online coaching.